Any Vegetarians out there? sources of Iron...

[ttcycle]

Looked this up for you- some interesting sources there - not veggie myself but hope this helps:

Some Good Sources Foods Rich in Iron* (Dietary Iron) are:
List of Grains Rich in Iron: Iron (mg.)
Brown rice, 1 cup cooked 0.8
Whole wheat bread, 1 slice 0.9
Wheat germ, 2 tablespoons 1.1
English Muffin, 1 plain 1.4
Oatmeal, 1 cup cooked 1.6
Total cereal, 1 ounce 18.0
Cream of Wheat, 1 cup 10.0
Pita, whole wheat, 1 slice/piece, 6 ½ inch 1.9
Spaghetti, enriched, 1 cup, cooked 2.0
Raisin bran cereal, 1 cup 6.3

List of Iron Rich Legumes, Seeds, and Soy:
Sunflower seeds, 1 ounce 1.4
Soy milk, 1 cup 1.4
Kidney beans, ½ cup canned 1.6
Chickpeas, ½ cup, canned 1.6
Tofu, firm, ½ cup 1.8
Soy burger, 1 average 1.8 to 3.9*

List of Vegetables Rich in Iron:
Broccoli, ½ cup, boiled 0.7
Green beans, ½ cup, boiled 0.8
Lima beans, baby, frozen, ½ cup, boiled 1.8
Beets, 1 cup 1.8
Peas, ½ cup frozen, boiled 1.3
Potato, fresh baked, cooked w/skin on 4.0
Vegetables, green leafy, ½ cup 2.0
Watermelon, 6 inch x ½ inch slice 3.0

A Sample List of Foods Rich in Iron:
Blackstrap Molasses, one tablespoon 3.0
Dates or Prunes, ½ cup 2.4
Beef, Pork, Lamb, three ounces 2.3 to 3.0
Liver (beef, chicken), three ounces 8.0 to 25.0
Clams, Oysters ¾ cup 3.0
Dark meat Turkey ¾ cup 2.6
Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5

* Varies with brand. Check the iron content on the label. ** Pregnant women should not eat liver because of its very high Vitamin
A content. Large amounts of Vitamin A can be harmful to the baby.

 

[ASC1951]

I spoke to the GP about that - he said you'd need to be on about 20 cups of tea a day for the caffeine to have any noticeable detrimental affect on iron absorption. I have about 4 cups/day max.

I have worked with people who drank that amount of tea and coffee! I have a very low tolerance for the stuff, I'm afraid - two or three mugs of tea a day, like you. No coffee, because that sends me completely loopy.

 

[Theseus]

Pizza, cheese or pepperoni, ½ of 10 inch pie 4.5 to 5.5

That's me sorted then.

 

[ttcycle]

That's me sorted then.

Haha!

Balanced diet and all that Touche!

 

[rich p]

Is he an iron?

 

[rich p]

Very.

Probably a sauce of iron then, Maz.

 

[Maz]

Is he an iron?

Sort of. I'd say he's ironic.

 

[Arch]

I don't know if the benefit is negated by frying it and the addition of sugar and salt, but if kale, savoy or other dark greens get boring as veg, they can be quite addictive deep fried and seasoned as 'Chinese Seaweed'.

 

[Archie_tect]

Ah, lamb's liver... fried with onions. Yum.

 

[Maz]

I don't know if the benefit is negated by frying it and the addition of sugar and salt, but if kale, savoy or other dark greens get boring as veg, they can be quite addictive deep fried and seasoned as 'Chinese Seaweed'.

I've not tried kale before...does it need cooking or can it be eaten raw (as in a salad)?
If frying negates the iron, maybe I should empty out the pepper pot and fill it with iron filings.

 

[Cheradenine]

I would just take a multi vitamin and be done with it.

 

[Arch]

I've not tried kale before...does it need cooking or can it be eaten raw (as in a salad)?
If frying negates the iron, maybe I should empty out the pepper pot and fill it with iron filings.

I don't know that I'd eat kale raw, it's could be a bit chewy, and it's at the bitter end of cabbage for me. I'm sure it could eaten raw though, if you liked it. I'd shred it, and cook lightly in a little boiling water just to take the edge off, or do the seaweed thing. I don't know how much any style of cooking affects the iron content - like whether iron can leach out in the water like vitamins...

Apparently when breakfast cereal is 'fortified with iron', it is literally sprinkled with very fine filings...

 

[Archie_tect]

I've not tried kale before...does it need cooking or can it be eaten raw (as in a salad)?
If frying negates the iron, maybe I should empty out the pepper pot and fill it with iron filings.

You can't destroy iron by cooking... unlike Vitamin C.
or you could just just lick a rusty nail. [no, don't]

 

[Milo]

Kale is very high in it. Lovely hardy veg to grow as well ours are over wintering just fine.

 

[Arch]

You can't destroy iron by cooking... unlike Vitamin C.
or you could just just lick a rusty nail. [no, don't]

or make Nail Soup.

It's called Stone Soup in the link, but I knew it as a child from a storybook, and it was nail soup in that.